Dalia has been a staple item in Indian households for decades or even centuries. However, is it really effective in weight loss? Read on to know how and why!
Dalia, also known as broken wheat, is a whole grain cereal that acts as an inexpensive, nutritional source of proteins and fiber. It has been used by Indians as a staple food for decades as it provides all the necessary nutrients. It can be one of the best superfoods for weight loss as it keeps your stomach full for a longer time. Read more to learn how dalia helps in weight loss!
Contents:
Nutritional Profile of Dalia: Calories, Fibre, Protein & More
fulfill up to 30% of your body’s daily fiber requirements.
Around 100 g of cooked dalia offers:
| Nutrient name | Amount |
| Energy | 347 kJ |
| Protein | 3.08 g |
| Fat | 0.24 g |
| Carbohydrate | 18.6 g |
| Fiber | 4.5 g |
| Calcium | 10 mg |
| Iron | 0.96 mg |
| Sodium | 5 mg |
| Potassium | 68 mg |
| Magnesium | 32 mg |
| Phosphorus | 40 mg |
| Zinc | 0.57 mg |
How Does Dalia Help in Weight Loss?
Dalia is a superfood and can be consumed as a replacement for rice, which has a low fiber content and is high in carbs. The qualities that make dalia a great addition to your diet for weight loss include:
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High in Fiber
Due to a high fiber content, dalia can keep your stomach full until lunch, if taken in the morning as a breakfast option. It can help you avoid overeating, thereby, promoting weight loss and in turn preventing obesity. Dalia also provides the essential nutrients needed by the body and keeps you energetic all day long.
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Low in Calories
With one serving of dalia, you can gain up to 5% of the daily calorie requirements. It is less than most of the other Indian breakfast options. A high-calorie intake throughout the day could make you gain weight. Dalia comes with low calories but keeps you in high energy mode for longer.
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Low Glycemic Index
Dalia is a perfect meal choice for diabetics as it has a low glycemic index (GI). GI determines how the carbs of a specific food item can affect your blood sugar levels after consumption. Foods with a GI of 55 or lower do not get absorbed easily and allow the slow release of sugar (glucose) in your blood.
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Rich in Protein
Dalia is a rich source of protein. It boosts metabolism and helps in reducing the levels of the hunger hormone ghrelin.
How Much Dalia Can You Eat in a Day for Weight Loss?
You can eat one serving (227 g) of cooked dalia daily at any time of the day as a low-calorie option for losing weight. One bowl of dalia contains about 193 kcal.
What is the Best Time to Eat Dalia for Weight Loss?
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Make Dalia a Breakfast Staple
Dalia served as a healthy breakfast option provides all the necessary nutrients to lead a day full of activities, without making you feel hungry frequently.
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Eat Dalia for a Filling Dinner
Dalia is rich in fiber and low on calories. It fulfills the need for a lightweight meal at night and can be taken as porridge, soups, and in many other ways.
How to Eat Dalia for Weight Loss?
Dalia is one of the most inexpensive and nutritious food staples which is usually available at almost every grocery store in India. Dalia can be added to your daily diet in several ways.
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Salads
Salads can be a healthy way to incorporate dalia into your daily meals for weight loss. Just chop cucumber, tomato, and onion and add these veggies to half a cup of cooked dalia. Add some lemon juice and salt to enhance the taste.
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Upma or Pulao
These are the most common types of breakfast and lunch options in Indian households. You can replace sooji and rice with dalia in upma and pulao, respectively.
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Pancakes
Make a thin batter of dalia and curd with vegetables of your choice. Let the batter soak for some time. Spread it on a hot pan and prepare yummy and nutritious pancakes.
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Porridge
Dalia is often served with warm milk in the form of a sweet porridge. You can add a sweetener of your choice, and some dry fruits and seeds to amp up the nutritional value of the meal. Milk dalia is a great recipe for weight loss as one bowl (227 g) of unsweetened milk dalia has only about 220 kcal.
Risks of Overconsumption of Dalia for Weight Loss
There are no known risks of overconsumption of dalia. However, it might not be suitable for a few individuals. People with conditions like gluten intolerance, Inflammatory Bowel Disease (IBD) and Irritable Bowel Syndrome (IBS) should avoid the consumption of dalia as it might be difficult for them to digest it .
What are the Other Health Benefits of Dalia?
Dalia is one of the most commonly consumed food items during any kind of sickness as it has been proven to be a superfood with many health benefits.
Cardiovascular Health
Due to its fiber-rich content, dalia promotes better heart health. It helps maintain cholesterol levels and may reduce the risk of cardiovascular diseases.
Blood Sugar Control
Studies have shown that consuming whole grains like dalia , which is a rich source of fiber and is low on the glycemic index, can help keep your blood sugars in check.
Digestive Health
The high fiber content in dalia promotes better digestive health by cleansing the intestine and relieving constipation.
Don’t Have Time To Read?
- Dalia, also known as broken wheat, is a whole grain cereal that is an inexpensive nutritional source of proteins and fiber. It has been used by Indians as a staple food for decades as it provides all the necessary nutrients.
- Dalia is good for weight loss as it is low in calories, low on the glycemic index, rich in protein and high in fibre. 1 cup of dalia can fulfill up to 30% of your daily fiber requirements for the body.
- One bowl (227 g) of dalia can be consumed at any time of the day as a low-calorie option for gaining maximum health benefits .
- Dalia can be added to your daily diet in the form of salads, upma, pulao, pancakes, porridge, and many other ways.
- People who are allergic to gluten, and those with Inflammatory Bowel Disease (IBD) and Irritable Bowel Syndrome (IBS) should avoid the consumption of dalia as it is a wheat product and they should instead go for alternatives to dalia.
- Dalia can also promote better cardiovascular health, digestive health, and can help manage blood sugar levels.
- Use the Phable Care App to consult India’s leading nutritionists and dieticians to get real-time remote care from the comfort of your home. Check out our store to order healthy treats, weighing scales, fitness bands, and more! We also have a Weight Management Program which provides 360º care. Start your weight management journey with Phable.
Friendly Asked Questions
Dalia in any form is good for weight loss as it is extremely rich in dietary fiber and is high in vitamins and minerals. It can help decrease the risk of heart diseases and promote better digestion.
Dalia is good for weight loss as it is high in fiber and protein and therefore makes you feel full for longer. It helps you cut down on overeating.
Eating a bowl of dalia daily can be helpful in weight loss when clubbed with physical exercise. It is rich in protein and fiber and therefore keeps you satiated for a longer time. It is low in carbohydrates and thus helps you maintain a healthy weight.
Dalia or daliya is known to help in weight loss and if eaten right, does not increase weight. However, it can help your muscles gain mass and strength.
Both oats and dalia help in weight loss but dalia is known to be a better option for weight loss due to its lower carbohydrate content. Including both in your diet can help you gain a variety of nutrients and shed those extra kilos.
A bowl (278 g) of cooked daliya khichdi can contain up to 330 calories.